You’re likely familiar with the word stress and the associated feeling linked with the word when it comes to mind. While stress is felt differently and brought on by different reactors from person to person, it’s apparent to say that everyone would like to relieve stress.
What if we told you there are natural remedies for stress relief that can help lower your body’s stress hormones? We spoke with Naturopath & Nutritionist Stephanie Gobbo about the connection between stress and nutrition, and how mindful eating could be your answer to improved digestion.
signs of stress
Stress is a biological process that prepares your body to respond to potential danger or threats, triggering the release of stress hormones. This is commonly known as your body’s fight or flight response.
Stress manifests and presents in various ways. Signs of stress include:
- Sleep disturbances leading to tiredness and exhaustion
- Emotional overwhelm
- Headaches
- Feelings of anxiousness
- Digestive upsets
- Skin flare ups
- Feeling flat
- Irritability
- Feeling wired.
signs of stress
Stress is a biological process that prepares your body to respond to potential danger or threats, triggering the release of stress hormones. This is commonly known as your body’s fight or flight response.
Stress manifests and presents in various ways. Signs of stress include:
- Sleep disturbances leading to tiredness and exhaustion
- Emotional overwhelm
- Headaches
- Feelings of anxiousness
- Digestive upsets
- Skin flare ups
- Feeling flat
- Irritability
- Feeling wired.
From my decade of clinical experience, I have seen clients with noticeable burn out, exhaustion, adrenal depletion, poor sleep and anxiousness, which can often result in a poor diet.
the role of adrenal glands
Your adrenal glands, located on top of both kidneys, release two predominant hormones in response to stress: cortisol and adrenaline. While adrenaline induces physical symptoms like elevated heart rate, tense muscles and sweating, cortisol plays a vital role in regulating bodily functions.
Your adrenal glands contribute to your health even in times when your body isn’t stressed, such as when you’re exercising. They consistently release hormones that help regulate your cardiovascular system, immune system and inflammatory responses. Cortisol ensures that there is enough glucose in your body for energy production, especially with any physical activity.
However prolonged, elevated cortisol release from your adrenal glands often indicates chronic or ongoing stress, type of stress that impacts our health and every system in our body.
Chronic or ongoing stress can affect your:
- Sleeping patterns
- Metabolism
- Digestive function
- Energy levels
- Heart function
- Reproductive and thyroid hormones
- Immune system
- Skin health
- Mental wellbeing.
nutrition and foods for stress relief
Our nutrition and food choices greatly impact our mood, energy and brain health, as what we consume fuels our body. And your brain and nervous system need a steady supply of energy to function optimally.
Incorporating certain foods rich in vitamins, minerals, polyphenol antioxidants and anti-inflammatory nutrients can better support brain health, improve mood and energy levels as well as lower inflammation and oxidative stress in your body. These nutrients also boost your neurotransmitters, dopamine and serotonin, which in turn help boost your mood, motivation and energy.
If you’re looking to take some of the stressful load off your brain and adrenal glands, and look to natural remedies for stress relief, start by incorporating some of these foods into your diet.
cacao
Rich in Magnesium and B Vitamins, which help boost natural dopamine levels, cacao helps improve mood regulation, motivation, movement and memory.
tumeric
A powerful natural anti-inflammatory and antioxidant for the whole body, including the brain. The active constituent curcumin boosts BDNF (brain derived neurotrophic factor) and supports both serotonin and dopamine release, improving mental wellbeing. Turmeric is also beneficial for gut health and supporting a healthy mind-gut connection.
turkey
Rich in protein and amino acids, specifically tryptophan, which is the building block for all mood-enhancing brain chemicals – specifically serotonin,your happy hormone.
blueberries
Rich in polyphenol antioxidants, such as anthocyanin and resveratrol, that enhance cognitive functioning and have a protective effect on the brain.
spinach and dark leafy greens
Rich in magnesium, which is your relaxation mineral, as your magnesium levels are directly related to mental wellbeing. This includes reducing stress hormones, feelings of anxiousness and supporting restorative sleep.
walnuts
The highest antioxidant and phytonutrient-rich tree nut. Also rich in essential fatty acids, which have a powerful anti-inflammatory effect on the brain during times of stress.
green tea
Contains the non-protein amino acid L-theanine, which decreases cortisol levels, anxiety and improves sleep, producing a relaxed, calm yet mood-boosting state.
beef bone broth
Rich in glycine, collagen and glutamine, which help create GABA, our natural inhibitory, anti-anxiety and sleep maintenance neurotransmitter.
sardines and oily seafood
Rich in EPA, DHA and long-chain omega-3 essential fatty acids, which acts as protectors for a healthy brain and nervous system while supporting mood balance.
saffron
One of nature’s natural antidepressants,giving a boost of serotonin and protectingyour brain during ongoing feelings of stress.
improved digestion with mindful eating
Consuming a balanced diet with the above foods is one thing, it’s also how you consume your food that can help stress levels. When rushing or feeling stressed while eating, your digestion naturally slows down, leading to bloating, indigestion and irritable bowel symptoms.
Mindful eating involves sitting down for each meal and not eating on the go. I encourage chewing every bite slowly and engaging with the tastes and smells of your food. This helps your digestive system to break down and absorb the food’s nutrients better.
